The important thing is to lose fat, not weight
Many times, when starting a training and nutrition plan, our only goal is to see the numbers shown on the scale reduced. But this idea is wrong, and should not serve as a reference.
A real plan in the face of improving our body composition should look for other premises:
Losing fat, not weight
Training, but not under weight
If you are guided by the scale, this is quite likely to happen to you. And one of the clearest reasons is that if you gain muscle mass, you will continue to weigh the same as at the beginning. Does this mean that I am not going to lose weight? It is not entirely true, because there is also a decrease in the fat percentage, and therefore, this weight may have been replaced by the muscle we have won.
Same weight, but I have less volume
However, this circumstance is positive, and here is the key, because that the adipose (fat) tissue with respect to the muscular one is different, speaking of measures, in which the first one occupies much more volume . Therefore, how do we guide ourselves if it is not because of the weight of the scale? Well, very simple, use your clothes as a reference. Surely, you reduce some size by losing fat, although you weigh almost the same. Remember this, it's good, and it should be a line to follow.
The key: keep the muscle mass
Our role will be , therefore, the loss of muscle mass during our time of definition, since is the metabolically active tissue that gives us the greatest benefits with respect to maintaining our best body composition and image we want to look. But, how do you get this? Well, at a general level, here are some important tips, that, if right now you are not carrying them out, I think you should change your habits .
1. Reduce the "hours of cardio"
It is not necessary to suppress it, but rather to distribute both the type and the duration. In this sense, bet on high-intensity interval training, which is often referred to as HIIT ( high rhythm and short duration ). With only about 3 weekly sessions will be enough. Stationary cardio, which is typical and we were used to ( low rhythm and high duration ), we can place it on walks or hikes to perform and take advantage of any time of the day, being highly recommended just upon waking and fasting.
2. Prioritize strength exercises to lose fat
About this type of training you should support the exercise. They are the ones that will cause the most powerful hormonal response in our body in the sense of stimulating muscle tissue regeneration (improve our toning ), activate metabolism, lose fat , lower the risk of suffering certain types of diseases (osteoporosis ...).Take enough protein
Protein is the macronutrient that will give us amino acids. That is, the "building blocks" necessary for our tissues to recover after training. Likewise, they occupy a series of essential physiological functions in our organism. We must try to have sources of proteins through which to obtain the essential amino acids (the group of amino acids that our body does not manufacture and which are found in food). In this sense, the protein of animal origin brings all these in good proportions. The vegetable protein has the limiting amino acids (does not provide enough of an essential amino acid). However, this fact is solved by combining different sources during the meals we make during the day.
A very good source of protein to take after training is the protein powder , which we can have several sources: whey protein, vegetable protein (pea, rice or soy)
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